WOD for Friday, Oct 02, 2020
LepopäiväRestday - What did you do?
lokakuu 2020
syyskuu 2020
WOD for Thursday, Oct 01, 2020
Chin upsChin up EMOM10 10 x 3 Gymnastics skillsEMOM20 1. BMU / C2B / pull up / kipping 2. 10-20 sit up / ghd sit up 3. Max reps DU 4. Rest *Minute 1 - [...]
WOD for Wednesday, Sep 30, 2020
Push jerks4-6 x 3 Grace“Grace” 30 clean & jerk (135/95)
WOD for Tuesday, Sep 29, 2020
Power snatch6-8 x 1 *Heavy but safe! Accessories3-4 rounds max reps toes to bar 10+10 kb front rack walking lunge 10-20 hollow rock rest as needed between rounds
WOD for Sunday, Sep 27, 2020
Paused back squat2 x 3 (2reps in the tank) 2 x 1 (1rep in the tank) *clear pause in bottom !! Core & gymnastics EMOM15 T2b (unbroken set) 10+10 one leg V ups 30 sec [...]
WOD for Saturday, Sep 26, 2020
Intervals4 x (40s work/40s rest) power clean and jerk 60/40kg sled push burpee xebex rest as needed between rounds (about 4min) Recovery10min of light aerobic work for recovery
WOD for Friday, Sep 25, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Sep 24, 2020
Front squat2 x 2 2 x 1 *2 reps in the tank Bench press5 x 3 *1 rep in the tank *rest 3-4minutes between sets
WOD for Wednesday, Sep 23, 2020
Chin upsEMOM10 4 chin ups *1-2 reps in the tank Partner workout2 x 10min amraps with partner (you go, I go) A) 5 devils press 5 box over burpee t2b B) 1 rope climb 5 [...]
WOD for Tuesday, Sep 22, 2020
Power cleans6-8 x 2 *Heavy but safe lifts! AMRAPS3 x 3min amraps 10 power clean 42,5/30kg 10 shoulder to overhead 10 back squat rest 2min between rounds
WOD for Monday, Sep 21, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Sep 20, 2020
Gymnastics warm up EMOMEMOM15 1. 20 sec little bear walk + 5 crab extension 2. 5-10 Scap pull / tucked front lever + 5-10 scap push 3. HS hold / HS walk 4. Kipping (Bar [...]
WOD for Saturday, Sep 19, 2020
Paused Back Squat2x3 2x2 2x1 *New set every 3 minutes *Leave 2 reps in the tank in the triples - 1 rep in the doubles and singles. Conditioningfor time: 30 wall ball 30 kb swing [...]
WOD for Friday, Sep 18, 2020
LepopäiväRestday - What did you do?
WOD for Thursday, Sep 17, 2020
Chin upsEMOM8 -3 chin ups *Leave 2-1 reps in the tank Intervals3x (3x 40s work/40s rest) hang power clean and jerk 60/40kg sled push xebex Rest as needed between rounds (about 4 minutes)
WOD for Wednesday, Sep 16, 2020
Bench press6x4 *Leave 1 rep in the tank *Rest 3 minutes between sets Conditioning3 rounds for time: 12 deadlift 120/85kg 21 abmat sit up (*15 ghd sit ups for advanced) 400m run
WOD for Tuesday, Sep 15, 2020
Snatch3x2 3x1 *Full squat snatch from the floor. *Can go up to heavy but no fails nor max out attempts. Front Squat1x3 1x2 1x1 1x3 1x2 1x1 *6 sets in total *New set every 3 [...]
WOD for Monday, Sep 14, 2020
LepopäiväRestday - What did you do?
WOD for Sunday, Sep 13, 2020
Intervals3x (4x 40s work/40s rest) power clean 70/45kg double db push press 45/35lbs sled push burpee Same idea as last week - only adding burpees. Rest as needed between rounds (about 4min). Recovery10min of light [...]